Inflammation Control
Studies have shown that for the first 24 hours inflammation is beneficial to the injury, providing the cellular building blocks for healing, so don't begin the process of inflammation control until after this time.
Stage 1 - ICE
If a joint is inflamed through injury, the application of ice can dramatically speed up the injury recovery rate. The focused reduction in temperature reduces the local capillary blood flow at the site of the injury. Overall this reduces pain and increases joint function.
- Wrap a frozen ice pack in a small damp towel.
- Apply to the site of inflammation for 10 minutes.
- Repeat every 2 hours.
Stage 2 - Hot/ Cold contrast bathing
Once the initial stage of inflammation has reduced (commonly 3-4 days) it is important to flush away all of the old blood cells (building blocks) from the injury site. The contrast between the ice and the heat causes a pumping action by the blood vessels, which flushes the local area.
- Wrap a frozen ice pack in a small damp towel, and a hot water bottle in another towel.
- Apply the ice to the site of inflammation for 2 minutes and remove
- Apply the heat to the site for a further 2 minutes
- Repeat this process a further 2-3 times
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